Also known as: Tryptophan
L-Tryptophan is an essential amino acid and the precursor to serotonin and melatonin. It supports mood regulation, sleep onset, and emotional well-being through the serotonin pathway.
L-Tryptophan is one of the nine essential amino acids that cannot be synthesized by the human body and must be obtained through diet or supplementation. It is the sole precursor to serotonin (5-hydroxytryptamine), which is then converted to melatonin in the pineal gland. Because tryptophan must compete with other large neutral amino acids (LNAAs) for transport across the blood-brain barrier, its availability to the brain is influenced by dietary protein composition and carbohydrate intake. Supplementation provides a direct route to increase brain serotonin synthesis, making it useful for mood support, anxiety reduction, and sleep improvement. Unlike 5-HTP, which bypasses the rate-limiting enzyme tryptophan hydroxylase, L-Tryptophan allows the body to regulate serotonin production more naturally. It has a long history of clinical use, particularly in Europe and Canada.
As the precursor to serotonin, L-Tryptophan supplementation increases brain serotonin synthesis, which may improve mood and reduce irritability, particularly in those with low serotonin levels.
L-Tryptophan is converted to serotonin and subsequently melatonin, supporting natural circadian rhythm regulation and reducing time to fall asleep.
30–60 minutes before bedtime, on an empty stomach or with a small carbohydrate snack
Carbohydrates enhance tryptophan transport across the blood-brain barrier by reducing competing amino acids.
Split into 2 doses between meals
Do not combine with SSRIs or 5-HTP without medical supervision due to serotonin syndrome risk.
Sleep and mood support
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